Dr. Spencer Weight Loss: Access Health, Inc.

08/13/2026

Greek Chicken Salad

Chicken + Marinade/Dressing:
1 1/2 lbs boneless skinless chicken breasts, or tenderloins
1/3 cup olive oil or avocado oil
Finely grated zest of one lemon
1/4 cup freshly squeezed lemon juice about 2 lemons
2 tablespoons apple cider vinegar
4 cloves garlic minced
2 tablespoons oregano
1 teaspoon fine sea salt
1/4 teaspoon black pepper

Salad:
2 hearts of romaine washed and roughly chopped
2 med/large cucumbers quartered lengthwise and sliced
1 cup cherry tomatoes sliced in half
1 med green bell pepper thinly sliced
1 med red onion thinly sliced
3/4 cup pitted and sliced Kalamata olives
1 large avocado (or 2 small ones) sliced
Lemon wedges for garnish

1. In a large bowl, whisk together all the marinade/dressing ingredients to blend, then separate out half to use as the dressing. Set the dressing aside until ready to serve the salad. You can put it in a mason jar with a lid so you can shake it to blend.

2. Place the chicken in the large bowl with the remaining marinade and turn to coat on all sides. Cover and marinate for at least 30 minutes, or longer if you have the time, in the refrigerator.

3. Meanwhile, prepare the veggies for the salad and arrange them in a large serving bowl, leaving out the avocados until just before serving so it doesn’t brown.

4. Once the chicken has marinated, heat a large cast iron skillet over medium high heat and add a little oil, then sprinkle the skillet with a bit of sea salt. Gently shake excess marinade from the chicken, leaving a coating for flavor, and arrange in the hot skillet. Discard any remaining marinade at this time.

5. Cook the chicken about 5-6 minutes per side, or until it reaches an internal temperature of 165°F. You might need to adjust the heat to avoid burning the outside. Once done, remove the chicken to a cutting board and allow it to rest while you slice the avocados and arrange in the serving bowl with the rest of the salad. Slice the chicken and arrange it around the salad, then drizzle all over with the saved dressing (shake or mix the dressing first) and toss as desired. Serve with lemon wedges if desired. Enjoy!

*Reference your nutrition guide for serving sizes*

08/12/2026

8 Tips to Add Mindfulness to Your Mealtime

Put the world on hold and make your meals a little more mindful.

08/12/2026

Chicken Avocado Bowls

Chicken Marinade:
1 1/2 lbs boneless skinless chicken breasts
3 tablespoons olive oil
1 teaspoon lime zest
2 tablespoons fresh lime juice
3 cloves garlic minced
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon Himalayan sea salt
1/2 teaspoon black pepper

Bowl Ingredients/Toppings:
4 cups cauliflower rice
2 ripe avocados sliced
1 cup cherry tomatoes halved
1/2 medium red onion thinly sliced
1 cup shredded lettuce or cabbage

Creamy Cilantro Sauce:
1/3 cup program approved mayo
1 1/2 tablespoons lime juice
1 tablespoon olive oil
3/4 teaspoon garlic powder
3/4 teaspoon Himalayan sea salt
2 tablespoons cilantro minced

1. Mix together all marinade ingredients in a large bowl or ziplock. Add the chicken and fully coat. Marinate the chicken for at least 30 minutes (up to overnight).

2. Heat a skillet or grill pan over medium-high heat. Cook the chicken 5–6 minutes per side, until fully cooked. Rest 5 minutes, then slice.

3. While the chicken rests, in a small bowl whisk together the sauce ingredients until smooth.

4. Assemble bowls: Base (rice or cauliflower rice), sliced chicken, sliced avocado, tomatoes, red onion and lettuce or cabbage. Drizzle generously with the sauce and extra lime juice if you like. Serve right away and enjoy!

*Reference your nutrition guide for serving sizes*

08/11/2026

Sloppy Joe's

Sauce:
3 tablespoons tomato paste
15 oz can tomato sauce, no salt or sugar added
A few drops of liquid stevia, optional
3 Tablespoons apple cider vinegar
1 1/2 tablespoons Bragg's liquid or coconut aminos
1 teaspoon mustard
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 teaspoon smoked paprika or paprika
1 1/2 teaspoons Himalayan sea salt

Beef mixture:
1 lb grass fed ground beef
1/2 tablespoon olive oil
Himalayan sea salt and black pepper
1 small green bell pepper diced
1 small red bell pepper diced
1 small yellow onion diced
3 garlic cloves minced

1. In a large bowl, whisk together all the sauce ingredients and set aside.

2. Heat a large skillet over medium-hight heat and add the oil. Crumble in the beef and sprinkle all over with sea salt and pepper, then stir gently. Add the onions, peppers and garlic and cook until the meat is browned and veggies are softened, then remove from heat. I prefer not to drain liquid/fat but you can do this now if you prefer.

3. Add all of the sauce to the skillet and stir to combine. Heat over medium heat until it begins to bubble, then lower the heat and allow to gently simmer, stirring occasionally (careful not to burn) for 10 minutes or so, then remove from heat.

4. You can also serve the sloppy joes over veggie noodles, spaghetti squash or enjoy alone!

*Reference your nutrition guide for serving sizes*

08/10/2026

Your pain perception is directly connected to your state of mind, and in stressful situations, pain can be elevated. One study, for example, looked at MRI techniques to see the brain activity of the participants as they experienced a painful stimulus. Some of the volunteers had participated in a four-day mindfulness meditation program beforehand, and some had not. Those participants who meditated showed enhanced activity in the brain centers that control pain and they also experienced less pain as a result.

"In the midst of the silence there is grace and beauty. Take a moment to capture the quintessential magnificence that is around you. Hold it, breathe it in and embrace all that is around you, knowing that it abounds within you as well. You are beauty, grace and magnificence."

08/09/2026

Sunday Reset:

“Take the time today to love yourself. You deserve it.”

What does self-care look like today for you?

08/09/2026

Lemon Garlic Chicken and Asparagus

Chicken & Asparagus
1 1/2 lbs boneless skinless chicken breasts, if preferred
1 lb asparagus trimmed
1 tablespoon olive oil for asparagus

Seasoning:
1 teaspoon Himalayan sea salt
1/2 teaspoon black pepper
1 teaspoon garlic powder
1/2 teaspoon paprika optional but recommended

Lemon Garlic Sauce:
2 tablespoons olive oil
3 tablespoons butter
5 cloves garlic minced
1/3 cup chicken broth
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1/2 teaspoon Himalayan sea salt adjust to taste

Garnish:
Fresh parsley chopped
Lemon slices or wedges

1. Pat the chicken dry (important for browning), then season evenly with, salt, pepper, garlic powder, paprika

2. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil, then sear chicken 4-5 minutes per side until golden brown. Remove and set aside (it will finish cooking later).

3. In the same pan, add asparagus + 1 tablespoon olive oil + a pinch of salt and cook 3–5 minutes until bright green and just tender. Remove and set aside.

4. For the sauce, lower heat to medium. Add to the same skillet, 2 tablespoons olive oil + 3 tablespoons butter. Add the garlic and sauté 30 seconds (don’t brown).

5. Then add the chicken broth, lemon juice, lemon zest, and salt. Simmer 2–3 minutes until slightly reduced. This should look lightly glossy, perfect for drizzling.

6. Return chicken to the pan and spoon sauce over the top, then simmer 3–5 minutes until cooked through.

7. Add asparagus back in and toss gently. Garnish with parsley and lemons if desired. Enjoy!

*Reference your nutrition guide for serving sizes*

08/08/2026

08/07/2026

Quick Meatballs in Sauce

1 1/2 lb grass fed ground beef
1 large egg
3/4 teaspoon fine grain Himalayan sea salt
1/4 teaspoon black pepper
1 teaspoon onion powder or 1/2 small onion, minced
3/4 teaspoon garlic powder or 3 cloves garlic, minced
2 teaspoons Italian seasoning blend
Generous pinch crushed red pepper (adjust for spice preference)
1 tablespoon minced fresh parsley or basil optional, plus more for garnish
1 tablespoon olive oil or avocado oil for frying
24-32 oz marinara sauce, no sugar added

1. To a large mixing bowl, add the beef along with the egg, and seasonings. Mix well will hands, careful not to overwork the meat.

2. Heat a large skillet over med-hi heat and once hot, add the oil. You might need to lower the heat slightly depending on your stove, if the oil smokes.

3. Begin rolling the mixture into meatballs about 1.5 inches in diameter, and place each one in the pan. Continue until the mixture is used up.

4. Once the bottoms are nicely browned after about 2-3 minutes, flip each meatball over to brown the other side, and carefully turn to brown on all sides.

5. Once browned, add the sauce to skillet and bring to a boil. Cover and lower the heat to a simmer. Allow meatballs to simmer in the sauce until cooked through - about 5-8 minutes.

6. If you have extra time, you can allow the meatballs to simmer on low heat, uncovered, for another 10 minutes.

*Reference your nutrition guide for serving sizes*